If you eat like most people in America do it these days, you probably don’t miss the vital nutrients you need. Less than 10% of us Meet the daily contribution recommended for vegetables (2 to 3 cups per day), and only 20% of us Eat enough fruit (1 1/2 to 2 cups per day). The situation is even worse with what the American Department of Agriculture and the Department of Health and Social Services call gap nutrientswhich are important nutrients but sub-consomed.
The list of current gaps includes vitamins A, D, E and C, as well as folate, calcium, magnesium, fibers and potassium. For adolescent and premenopausal women, iron is also a deficit nutrient. Among these, four were classified as “nutrients of the public health problem” because their sub-consumption was linked in the scientific literature to unwanted results for health. These four vital are fibers, calcium, vitamin D and potassium.
It is a downward trend that concerns nutrition experts. Recorded dietitian nutritionist Sharon Palmer Said: “Unfortunately, our foods are not as rich in nutrients as we wish, for reasons which include the access and affordability of healthy foods and dependence on too processed foods on little processed foods. People do not cook as much as before, and they nibble more instead of sitting meals.
The situation, to Palmer, less to do with the sludge that we currently consume than with all the important things that we not Eat: “We lack nutritious foods that are so rich in these nutrients, such as fruits, vegetables, whole grains and beans.”
We asked nutrition experts to tell us more about these nutrients of “public health problems” – to find out why they are so important and how to eat enough.
Presentation of public health No. 1: fiber
Almost all the nutritionists interviewed for this story have led with a plea for us to eat more fibers at the moment. They are really serious about this, explaining that it is important for many more reasons than to avoid constipation.
Recorded dietitian Kara Landau said: “Dietary fibers are essential not only for a healthy digestive tract, but it also plays an important role in our metabolic health, such as protection against heart disease and improving the regulation of blood sugar.”
Eating more fibers also has other advantages Chelsey Amer: “When you concentrate (on) to increase the fiber intake, you will also consume more other gap nutrients, such as vitamins A, D, E and C, which are in fruits and vegetables, or magnesium and iron found in beans.”
Most of us fall terribly below fiber goals, said the dietician recorded Morgan WalkerAuxiliary professor at Lebanon Valley College: “The recommended daily contribution of fiber is 25 grams for women and 38 grams for men, but most Americans consume less than 15 grams per day,” she said.
And fiber sub-consumption cannot be resolved with a morning bowl of StrokeLandau said: “You have to look for diversity, so rather than simply selecting a high fiber -based cereal, it is more advantageous to include different choices with high fiber content all day.”
Public health presentation n ° 2: calcium
We all grew up when he heard that calcium would help build solid bones, but now that we have finished growing, many of us feel that we no longer need it. But this underestimated nutrient is of importance for life, said Landau. “It is important for the health of the bone and heart in progress,” she said, adding a reminder that vitamins D and K2 improve its absorption.
Recorded dietitian nutritionist Lauren Manaker underlined the advantages of following calcium, D and K2: “Together, they reduce the risk of osteoporosis and fractures later in life.”
The recommended daily intake of calcium is 1,000 milligrams for most adults, going to 1,200 milligrams for women over 50 and men over 70 years of age. Although dairy products are an excellent source of calcium, there are many other options, experts said. “It becomes more and more accepted that there are other large sources such as broccoli, green leafy vegetables, chia and basil seeds,” said Landau. “An excellent example of calfs rich in calcium would be the Greek yogurt garnished with chia seeds and fruit.”
Public health presentation n ° 3: vitamin D
The role of vitamin D continues to be studied, and it seems that new advantages emerge all the time. “It is well known for its role in bone health, but emerging research has also highlighted its broader role in overall health,” said Walker, noting that it has been shown that it increased immune function and was linked to a lower risk of chronic diseases such as heart disease, diabetes and certain cancers. “There is also research showing an influence on mental health, with vitamin D deficiencies associated with conditions such as depression,” she added.
THE Daily recommended vitamin D is 600 international units, or IU, for adults under the age of 70 and 800 IU for adults over 70 years. Walker has noted that many experts believe that higher quantities may be necessary for optimal health. Approximately 35% of adults In the United States, vitamin D deficiency, according to research.
It is an increasingly common situation, said the dietician registered Amy ShapiroNutritionist at the top of Butcherbox. “Almost everyone is deficient in vitamin D, which can be difficult to get food,” she said. “Depending on the salmon of lasting origin, the beef nourished with grass, pork without cash and mushrooms, and you will get a good dose. By installing your plate to be 1/4 of lean protein, 1/2 vegetables and 1/4 of complex carbohydrates, you can improve your chances of meeting nutrient needs.”
Anna Blazhuk via getty images
Public health presentation No. 4: potassium
If you do not remember the last time you have eaten a banana or a potato (fries and fries do not count), you could be one of the millions that are not below the amount of potassium you need.
“Most people eat Less than 2,600 milligrams of potassium per day, which is significantly lower than the recommended 4,700 milligrams, ”said the nutritionist dietitian registered Jen Hernandez. One of the reasons why it is important to obtain enough nutrient, she said, is that potassium plays an important role in regulating blood pressure. “But the foods richest in potassium – fruits, vegetables, nuts, seeds and legumes – are not consumed enough as part of the standard American diet,” she said.
A reason for this imbalance, said a registered dietitian nutritionist Cory mygrantis the high sodium content in our diet. “Many people consume too much sodium, often due to processed foods, so they don’t get enough potassium to balance it. Potassium is a crucial nutrient that works alongside sodium to help maintain the right balance of fluids and electrolytes in your body.
Two main sources of potassium, potatoes and bananas, have been “demonized” in certain circles, said Hernandez, but these are large sources of a vital nutrient: “A potato in the oven in 164 calories and 952 milligrams of potassiumand an average banana has only 105 calories, but 422 milligrams of potassium. “”
Whole foods, not the pills, will make a difference
All this speech on gaps could let you ask yourself if it is possible to keep you well nourished these days. But if you are looking for a bottle of multivitamins to complete the gaps, you may want to slow down, said experts.
Recorded dietitian nutritionist Marissa Karp If these advice had this advice: “Although supplements can help us fill the gap and serve as an insurance policy, they do not replace to eat nourishing foods. If you do not already eat well, by moving your body, drinking water and managing your stress, do not waste money on supplements. Take supplements and then eat enough. ”
She offered this example of the joy of whole foods: “When you eat a lawyer, it is not only potassium or food fiber, but the synergy of nutrients working together. This is how the fat and fiber of the avocado slow down your gastric emptying and help you satisfy yourself longer. It is also the satisfaction of tastes. ”
Staying well nourished is much simpler than you think, said Walker. “We do not need extreme diets or supplements to fill these nutrient gaps, but simple and intentional food changes that can have a significant impact. By increasing whole foods such as fruits, vegetables, whole cereals, legumes, nuts, seeds, dairy products and lean proteins, you can improve your contribution from these critical gap nutrients, which leads to better health and better disease prevention. “
